Get the Sleep You Need

Get the Sleep You Need

Sleep is something we all need. Some people need more than others, but it is still a necessity in order to maintain optimal health. But with such busy schedules that include work, children, hobbies, paying bills, and many other events that compete for our time. It’s hard to find time to get a good night’s sleep. There are some easy, and some not as easy, ways to get the very-needed, restorative sleep that our bodies need.

Go to bed at the same time every night

The first thing to do when making sure you get enough sleep every night is to go to bed at the same time every night. Yes, this even means the weekends! It can be challenging, especially if there is an exciting event, or something more fun than sleeping that you want to do. But, it is essential to your health that you go to bed about the same time every night, even within an hour or so of your normal bedtime. If you’re unable to go to sleep within 20 minutes or so after lying down, go to another room and do an activity that helps relax you. For example, like listening to mantras, meditating or reading a book. Make your way back to your bed when you begin to feel tired. And, repeat if you need.

Healthy diet is important

Next, pay special attention to what you eat and drink before bedtime. There are two parts to this tip. It’s best not to lie down when you have eaten too much or while you are still hungry. Definitely don’t go to bed soon after eating a large meal, because doing so may wake you up during the night.

The second part of this is to cut your nicotine, caffeine, and alcohol intake shortly before bed. Each person is affected differently by the substances, but as a general rule, it’s best to stop your intake of the substances several hours before bedtime. Nicotine and caffeine are stimulants, which increase the body’s nervous system activity. Alcohol interrupts a person’s sleep rhythm, REM sleep, can worsen a person’s breathing, and can mean more nightly restroom breaks.


A soothing atmosphere is needed in order to get a good night’s sleep. Most people sleep best in a room that is quiet, cool, and dark. Using electronics too close to bedtime may trick your body into thinking it’s time to wake up. Also, consider taking a warm bath or performing deep breathing exercises to get your body prepped to go to sleep. It’s a good idea to open the window before you go to sleep to get the fresh air during the night.

Don’t take a nap during the day

Although it may be tempting to sneak in a nap now and then, it’s best to avoid them. If you really need one, though, limit it to 30 minutes, and make sure it’s not too late in the day.

The exception to sleeping too late in the day is if you work the night shift. Then, a late nap might actually help you prepare for the overnight hours.

Physical activity helps to feel energised

Lastly, incorporate physical activity into your daily routine. Doing so will help you sleep better. As a caution, don’t do too much physical activity too close to bedtime.

And as a side note, spend a short amount of time outside on days where the weather allows. The Vitamin D that your skin soaks in from the sun is good for you.

Getting more sleep is not always easy. But, it’s a must in order to maintain good health. It’s ideal to add all of these tips to your daily routine. However, sometimes it’s not possible at that moment. Do what you can, and slowly try to add in all the tips when you can. Your body craves adequate sleep,and will thank you when you give it what it needs.


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  1. June 14, 2018 / 7:37 am

    Really good tips. I have to admit they are hard for me to follow, but I definitely try! I have actually kept a sleep diary as an assignment in college, and found out how much what I ate and drank daily affected my sleep.


  2. June 25, 2018 / 11:07 am

    These tips are spot on, thank you for sharing! To me, it’s important to leave all technological devices in another room and spend about half an hour reading before I fall asleep 🙂

  3. June 27, 2018 / 9:12 am

    This is sooo on point dear. If you want to feel rejuvenated, then best thing to do is go to bed early. And yes, healthy diet plays a big role in the quality of your sleep, many people seem to forget about that.

    Jessica |

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